Hello Beautiful
YOUR BENCH MARK RESULTS ARE IN!!!
During the Fit Chick Fit Check, you completed body measurements, a strength assessment, cardio assessment and well-being assessment along with a weigh-in and body composition. While some ladies have a tendency to focus only on the scale, we knew just how important it was to capture the numbers differently.
While this is just a benchmark report in April we will do them again and I will be ready to give you more of an analysis report and celebrate the non-scale victories we are hoping to see.
Let’s Talk Nutrition
Each of you were given a nutrition score. Check here to see what it means about your nutrition.
25-30 points-Your nutrition is ON POINT! You are following at least 8 out 10 Fit Chick Food Rules. Congratulations. If you are not satisfied with your weight loss or feel like you have reached a plateau; track your food for one week and set an appointment for a nutrition consult. Keep going!!!
20-25-Your nutrition is going ok. You are following at least 6 out of 10 Fit Chick Food Rules. Many ladies in this category struggled with getting protein from a variety of sources. Remember to pick protein packed veggies like broccoli and legumes to meet your protein goal. Also, DON’T FORGET YOUR WATER!!! Water flushes fat! If you are not satisfied with your weight loss progress or feel like you have reached a plateau; track your food for one week and set an appointment for a nutrition consult. Keep going!!!
15-20-Your nutrition needs a revision. You are following only 5 out of 10 Fit Chick Food Rules. Many ladies in this category are struggling with most of the rules. Maybe you don’t know where to start or need help coming up with a plan. Let’s work together as a team to tackle just a few rules at a time. Track your food for one week and make an appointment to have a nutrition consult. You got this!!!
Body Fat Basics
There are two categories for body fat. Essential Body fat and Storage Body Fat. According to the American Institute of Cancer Research any female with excessive body fat, especially in the mid-section, is at a higher risk for certain cancers. Other research such as the findings from European Society of Cardiology found evidence of excessive fat leading to heat disease, diabetes, and high blood pressure. However, I have good news. The Mayoclinic.org and oxygenmag.com list steps to follow to decrease body fat and decrease your chances for these medical issues.
Here is a sample of that list:
- Strength training
- Eat Clean Foods
- Cardio
- Sleep
- Eat more frequently. (Like 3 meals and 2 small snacks a day)
- Be patient with yourself.
If you would like to know your BF% please respond to this email.
Now let’s get into the weight room…
Give yourself a pat on the back. You did a great in the weight room during the fitness and cardio portion of your Fit Chick Fit Check. In April we will do it again to evaluate where you and give you a more detailed report!!!
Last but certainly not least….WELL-BEING
Have your motivation, Live your motivation, Spend time with yourself doing things that bring you joy and getting your beauty rest!!! This was the well-being portion of the Check. How did you measure up? Having a motivational statement, mantra, saying, scripture, quote and living it out is a key to many achievements in life. It’s like a compass that keeps you headed in the direction you want to go.
Many of you ladies took some time when I asked about self-care. Self-care are the things we do for ourselves not out of obligation but joy. Like my daily nap! That brings me more joy then you could ever imagine! Get back to the things you enjoy. Block your schedule and let the people you love, that often get in the way, know that this is your time.
Sleep is a good thing and most of you ladies know this. Sleep is good for mental health, fighting illness, loosing weight and destressing the body and overall keeping the body functioning as it should. So, find a way to get at least 6-7 hours a night!
Sometimes that means creating a nighttime routine, so your body knows it’s about to rest. Bubble baths, yoga or meditation. Also, check out your room. Is the alarm clock lights super bright and or close to your eyes? I know if I go to bed and my room is a mess…I WILL NOT SLEEP WELL that night. Try decluttering your room or leaving the electronics out of the bedroom so you’re not tempted to FB, text or play games. Is it time for a new mattress or maybe it’s time to talk with your doctor? Whatever you need to do…DO IT! Sleep is my best friend and I want to share her with you 😊
Whew that is A LOT of info but your grades are posted. Ask a team member to see them.
Love YOUR body,
Jenn